Strength-training is the quickest way to firm. Our breakthrough routine powers up metabolism and triples results.

Say farewell to fat! You can still firm your arms, abs, butt, and thighs in time for summer. Our plan, based on new research from Ithaca College, triples your toning results and scorches over 500 calories per session. Just grab an exercise band and a set of dumbbells, a combo that scientists found provided 3 times the sculpting power of ordinary weight routines. According to study author Gary Sforzo, PhD, your muscles typically work their hardest during only one part of each move, but adding bands keeps the pressure on from start to finish for significantly faster sculpting.

[sidebar]Our total body workout pairs this unique technique with moves to tackle all your trouble spots. To slim down while you firm up, we've added cardio bursts to keep your calorie burn high, plus fun summer activities that let you melt fat while enjoying time with friends and family. The end result: You'll lose inches all over, give your metabolism a major boost, and sculpt sexy muscles—without dieting!

Workout at a Glance

What you'll need: A mat, pair of 3- to 5-pound dumbbells, and 5-foot resistance band ($5; spri.com).

3 times a week: Do the 50- minute Triple Toning Circuit on nonconsecutive days. This pairs total body-sculpting moves using the band-dumbbell combo with heart-pumping cardio bursts to send your metabolism soaring. For tips on how to use the band and dumbbell correctly, see the end of this article.

3 or 4 times a week: Pick a Summer Calorie Blaster to keep your body in fat-burning mode 24-7 and prevent boredom.

For even faster results: Cut 250 calories a day from your diet to boost your weight loss by about 50%.

Triple Toning Circuit

Time

Activity

0:00

Warm-up: March in place

5:00

Move 1: Overhead Lift (15-20 reps)

5:45

Cardio burst: Jog or jump in place

6:45

Move 2: Lunge Repeater (10-12 reps per side)

7:30

Cardio burst

8:30

Move 3: Sword Draw (10-12 reps per side)

9:15

Cardio burst

10:15

Move 4: Tabletop Balance (10-12 reps per side)

11:00

Cardio burst

12:00

Move 5: Scissor Press (10-12 reps per side)

12:45

Cardio burst

13:45

Move 6: Power Wood Chop (10-12 reps per side)

14:30

Cardio burst

15:30

Move 7: Chest-Press Crunch (15-20 reps)

16:15

Cardio burst

17:15

Move 8: Knee-Up Row (10-12 reps per side)

18:00

Cardio burst

19:00

Repeat minutes 5:00-19:00 twice

47:00

Cool-down: March in place

50:00

Finish

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Triple Toning Moves

1. Overhead LiftFirms shoulders, back, butt, legsStand with feet shoulder-width apart, band anchored at ground height in front of you. Hold ends of band and a dumbbell with both hands. Bend knees and hips to sit back into a squat (keep knees behind toes), arms outstretched at waist height. Stand up as you raise hands overhead and lift heels off floor. Pause, then lower to squat again. Do 15 to 20 reps.

2. Lunge RepeaterFirms biceps, hips, butt, thighsStand with feet hip-width apart, center of band under right foot. Hold one end of band and a dumbbell in each hand, arms at sides, palms facing in. Bend elbows and curl hands toward shoulders, rotating arms so palms face chest [A]. Straighten arms and take a big step backward with left leg, bending both knees to lower into a lunge with right knee directly over ankle, arms extended to front [B]. Step back to start and repeat. Do 10 to 12 reps per side.

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3. Sword DrawFirms shoulders, back, arms, front and sides of abs, butt, thighsStand to right of band anchored near ground, one end of band and dumbbell in right hand at left hip. Slowly sit back into a squat, rotating torso slightly left [A]. Stand, pulling band across body toward upper right, arm straight [B]. Return to start. Do 10 to 12 reps per side.

4. Tabletop BalanceFirms arms, abs, buttStart on hands and knees with back straight, abs pulled in. Hold a dumbbell and one end of resistance band, anchored at ground height in front, in right hand with arm bent 90 degrees and elbow by side [A]. As you straighten right arm and press dumbbell back, extend left leg straight back, squeezing glutes [B]. Slowly lower leg and dumbbell. Do 10 to 12 reps per side.

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5. Scissor PressFirms shoulders, back, butt, hips, thighsStand with feet in a split stance, left foot about 2 feet in front of right. Anchor one end of band under left foot and hold other end along with dumbbell in left hand at shoulder height (palm facing in). Bend both knees to about 90 degrees [A]. Straighten to stand, simultaneously pressing dumbbell straight overhead [B]. Lower dumbbell as you bend knees. Do 10 to 12 reps per side.

6. Power Wood ChopFirms front and sides of abs, butt, inner and outer thighsAnchor band overhead and stand to right side of anchor point. Hold band and dumbbell with both hands in front of you [A]. Step sideways with right foot and bend only that knee into a side lunge (both feet pointing forward) while rotating torso to right and pulling band down toward right hip [B]. Return to start. Do 10 to 12 reps per side.

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7. Chest-Press CrunchFirms chest, absLie with knees bent, feet flat on floor, band centered under upper back. Hold one end of band and a dumbbell in each hand at chest level, elbows bent to sides. Press arms straight overhead. Keeping arms straight, contract abs to raise head and shoulders off floor. Lower to start. Do 15 to 20 reps.

8. Knee-Up RowFirms shoulders, back, hipsWith band anchored under left foot, hold dumbbell and both ends of band in left hand, arm down and slightly forward. Stand on left foot, right leg extended behind you, toes just touching floor. Bend elbow to pull left hand toward chest while raising right knee to hip height or higher. Return to start. Do 10 to 12 reps per side.

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How to Use Resistance Bands A stretchy band is the simplest, most effective toning tool you can fit in your pocket. Here's a quick guide to help you get a better workout:Choose the right weight: Start with a medium-weight band. To increase the resistance, fold it lengthwise or shorten the band by holding it closer to the anchor. To make it easier, attach one end to an anchor point instead of looping it and hold the other end in your hand.

Anchor it correctly: For some moves you need a sturdy place to hold the center or one end of a band. To anchor up high, you can buy a door attachment for less than $5, or simply put a knot in the band and close it in a door. For a low anchor, slide it under a piece of furniture or loop it around a sturdy object such as a couch leg. Make sure the band is taut when you begin a move.

Combine with dumbbells: The easiest way is simply to hold the band and dumbbell together in one or both hands. If you're not able to get a good grip, tie the band around the middle of the dumbbell.

Use proper technique: Control is key to maximizing toning and avoiding injury. Don't let the band snap back once you've reached the top of the move; pause, then release slowly, resisting against the band's pull.

13 Summer Calorie Blasters

Burn fat without missing out on summer fun! Try these warm-weather activities 3 or 4 times a week to effortlessly amp up your weight loss and stay motivated.